2. Lots of lean protein. Minimize/eliminate refined carbs (simple sugars
and starches). Don't skimp on good fats. Complex carbs especially before
and after exercise. If you like rice, try switching to brown and wild rice.

3. Add a little resistance training, maybe 2 days a week for 30 minutes.
Makes a HUGE difference to being able to lose bodyfat.

4. Add 2-3 sessions a week of interval training (you can incorporate them
into regular runs or switch a couple days of regular runs for these...
they'll also help your speed). Interval training is very simple: alternate
periods of max effort/high intensity with periods of low intensity. The
differential between these two is what does the magic. Up to 9 times more
effective for fat loss than conventional cardio work. The easiest way to do
it is hill/stair runs, or sprint/walks. Run up a hill, walk down, or sprint
100 m, walk back, repeat. Start with only 5-10 minute sessions of this and
work up.

If you want to lose weight faster we suggest the...

Get Lean Quick 14 day program - Didn't think you could do it in 14 days? You can with Get Lean Quick.
A Revolutionary approach to rapid body shaping. Designed for those
who need to lose body fat NOW. The unique synergy of advanced supplementation
and a comprehensive manual detailing diet and exercise guarantee results.
Important party in 2 weeks - no problem. Holiday in 2 weeks - no problem.
Not with Get Lean Quick.